Dr. Kristen Holmes is the Global Head of Human Performance and Principal Scientist at WHOOP, where she leads pioneering research on the interplay between physiological metrics and behavioral patterns.

Today on the show we discuss why sleep consistency can matter more than duration, how caffeine can sabotage recovery even when you fall asleep easily, why alcohol and marijuana leave you unconscious but not deeply restored, how daytime stress and artificial light disrupt your nervous system at night, the simple daily routine that resets your circadian rhythm, and how Kristen healed from trauma and stopped tying her self-worth to achievement.